Food rankings
Highest-potassium foods, ranked
Potassium helps regulate blood pressure and fluid balance and counters some of sodium's effects, yet its FDA Daily Value of 4,700 mg is one most people miss. The list below ranks the richest potassium sources per 100 grams in our USDA-sourced database — a useful reference for anyone managing blood pressure through diet.
Ranked by milligrams of potassium per 100 g; Daily Value is 4,700 mg.
Study at a glance
Top foods chart
Top 8 · Potassium / 100 g
Distribution across all 168 foods
Each bar counts how many of the 168 foods fall in that range of potassium / 100 g; the dashed line marks the median. The ranked leaders are the highest values, at the right.
| # | Food | Potassium / 100 g |
|---|---|---|
| 1 | Pistachios 560 kcal · 20 g protein · Nuts & Seeds | 1025 mg |
| 2 | Raisins 0 kcal · 0 g protein · Fruits | 936 mg |
| 3 | Pumpkin seeds 559 kcal · 30 g protein · Nuts & Seeds | 809 mg |
| 4 | Flaxseeds 545 kcal · 18 g protein · Nuts & Seeds | 793 mg |
| 5 | Almond butter 645 kcal · 21 g protein · Nuts & Seeds | 745 mg |
| 6 | Almonds 626 kcal · 21 g protein · Nuts & Seeds | 733 mg |
| 7 | Dark chocolate 598 kcal · 8 g protein · Other | 715 mg |
| 8 | Dates 277 kcal · 2 g protein · Fruits | 696 mg |
| 9 | Peanut butter 520 kcal · 26 g protein · Nuts & Seeds | 669 mg |
| 10 | Sunflower seeds 584 kcal · 21 g protein · Nuts & Seeds | 645 mg |
| 11 | Cashews 565 kcal · 17 g protein · Nuts & Seeds | 638 mg |
| 12 | Brazil nuts 565 kcal · 17 g protein · Nuts & Seeds | 638 mg |
| 13 | Hazelnuts 641 kcal · 13 g protein · Nuts & Seeds | 636 mg |
| 14 | Peanuts 588 kcal · 23 g protein · Nuts & Seeds | 636 mg |
| 15 | Lima beans 123 kcal · 7 g protein · Legumes | 570 mg |
| 16 | Oats 246 kcal · 17 g protein · Grains & Starches | 566 mg |
| 17 | Swiss chard 20 kcal · 2 g protein · Vegetables | 549 mg |
| 18 | Granola 489 kcal · 14 g protein · Other | 539 mg |
| 19 | Potato 93 kcal · 3 g protein · Grains & Starches | 535 mg |
| 20 | Tuna (fresh) 130 kcal · 29 g protein · Seafood | 527 mg |
| 21 | Avocado 167 kcal · 2 g protein · Fruits | 507 mg |
| 22 | Halibut 113 kcal · 22 g protein · Seafood | 501 mg |
| 23 | Sweet potato 90 kcal · 2 g protein · Grains & Starches | 475 mg |
| 24 | Spinach 23 kcal · 3 g protein · Vegetables | 466 mg |
| 25 | Trout 168 kcal · 24 g protein · Seafood | 450 mg |
Pistachios tops the list at 1025 mg, followed by Raisins (936 mg) and Pumpkin seeds (809 mg). Below are the top 25.
Questions
- Which food is highest on this list?
- Pistachios ranks first at 1025 mg. Raisins (936 mg) and Pumpkin seeds (809 mg) follow.
- Why is the potassium Daily Value so high?
- At 4,700 mg, the Daily Value reflects intakes associated with healthy blood pressure. Because few people reach it, even moderate sources contribute meaningfully.
- Is more potassium always better?
- For most healthy people, higher dietary potassium is beneficial, but those with kidney disease or on certain medications should follow medical advice on limits.
More rankings
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central (public domain). Each food links to its individual record.
- Method: Ranked by milligrams of potassium per 100 g; Daily Value is 4,700 mg. Ties are listed in dataset order; the table shows the top 25, and the downloadable CSV contains the full ranked set. See the full methodology.
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Scope: ranked across the 177 common foods in the NutriFactsHub database; it is a representative shortlist, not every food in existence.
- Last reviewed: June 2026.
NutriFactsHub. “Highest-potassium foods, ranked.” https://www.nutrifactshub.com/best/high-potassium-foods
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